Killer home leg workout for RUNNERS

[@AGreenaway13]

Really good and solid advice, as always presented well. I can not find the time (or desire) to put gym sessions into my week, so having a simple routine at home is essential. Thank you.

[@ChrisBranch]

I’m so glad it helped. Happy training ☺️🙏

[@RE71476AD]

Nice work, Chris. For my last strength session 1 week before a 100 mile race two weeks ago, I thought it would be a great idea to push it a bit. Bulgarian split squats with dumbells AND a weighted vest. Not very smart since I felt some damage in my left quad, specifically vastus lateralis. Luckily I was then tapering and felt fine on race day for the first 35 miles....then my left quad started tightening. A mixture of self massage and stretching got me through finishing 11th overall out of 150 runners (over 40 DNFs too on the day), however I now have ITBS on that left side, which I am rehabbing. Fun times! Lesson for me is to taper my strength training too 3 weeks out from a race!

[@ChrisBranch]

Ah, bad luck! But we've all done it. Overtraining feels GREAT ... until the moment it doesn't 🤦‍♂️😂 The good news is that being someone who strength trains consistently will help you recover faster. Although strength training injures us sometimes, it also fixes us. Best of luck with your recovery 🙏

[@ChrisBranch]

Oh! And AMAZING work in your hundred miler! Any hundred miler is an amazing achievement, but you must be really chuffed with that position. Congratulations 🙌💪

[@RE71476AD]

​@ChrisBranch Thank you Chris. I was then also supposed to do another this coming weekend but I will not be recovered enough. Will need to ask Courtney Duawalter how she recovered in 3 weeks last year between 100 milers!

[@oneworldfamily]

That's an amazing achievement! As soon as I read you saying you pushed the weight training up a week out from the race, I immediately thought "uh oh!". Hope you've recovered fully now.

[@Real_Matt]

Hi Chris, how many weeks do you strength train? I am trying to balance it all on top of running 3 days a week. Also, do you do any upper-body strength training?

[@ChrisBranch]

@@Real_Matt I strength train twice a week when I'm in preparation for a race, then I do more when I'm between races and I'm running a bit less (like now). And yes, I always train upper body too. I cover this at the end of the video a little, but push and pull movements are very important 👍

[@Real_Matt]

@@ChrisBranch thanks, could you please make a video on what you're total weekly training looks like because, like you, I'm trying to do long runs and some weight training

[@brum293]

@@Real_Matt I strength train 2x/week full body after doing intervals or later that same day. It allows for plenty of time to recover for the next hard day. Following the principle keeping hard days hard and easy days easy. 2x/week all year round and then down to 1/x week the 2-3 weeks before a competition. I don’t strength train after long runs. From research, 4 sets/week per muscle group will give the majority of potential strength gains. I divide it up so I do 2 sets/exercise each one of the two sessions so I get a total 4 sets per week. Use a weight you can’t lift more than 7-8 reps before reaching failure. This is because it’s been shown that weights below 80% of 1 rep max does not improve running economy. I do a very minimal weekly routine of two full body workouts per week using basically only dumbbells, kettlebells, chin up bar, rings and bench. Focused on compound movements that targets multiple joints to make it more time efficient. It takes 30-40 min including warm up if I’m being effective and superseting some exercises. Looks like this: Warm up: * Before each exercise 2-3 sets with lower weights. Increasing up to the working weight. For example 10 reps @ 50%, 5 reps @ 75%, 2 reps at 90%. Then go. * No warm up before core, biceps, triceps because they’re already warmed up from previous exercises. A: * 2 set Bulgarian split squats * 2 set Single romanian deadlift * 2 set Standing leg raise * 2 set Bench press * 1 set Chins + 1 set Pull ups * 2 set Core * 1 dropset biceps * 1 dropset triceps B: * 2 set Backward lunges * 2 set Single leg deadlift * 2 set Seated leg raise * 2 set overhead press * 2 set inverted rows * 2 set Core * 1 dropset biceps * 1 dropset triceps Every 4-8 weeks swap out some exercises to keep variety. But it stills targets the same muscle. If you want to save even more time just skip the last three core, biceps, triceps. Those muscles are being worked hard through the previous exercises anyway. Great video btw! ❤

[@oneworldfamily]

Thanks very much for sharing all that, pal. Great stuff.

[@Chris-dw3xl]

Great Advice

[@ChrisBranch]

I'm pleased it helped ☺️🙏

[@Chris-dw3xl]

@@ChrisBranch just looking at some 20 kg dumbbells or kettlebells I’ve only got 12 kg kettlebells a bit light now lol

[@ChrisBranch]

@@Chris-dw3xl exactly! This is what I mean when I say it's hard to use progressive overload at home. I think the adjustable dumbbells are a good shout - they're more expensive of course, but they will cover you for all exercises with the ability to progress 👍

[@Chris-dw3xl]

@@ChrisBranch seen how expensive there are good quality ones retail for 500 for up to 25 kg of weight

[@RE71476AD]

​@Chris-dw3xl 500 quid is expensive for some metal. Have you tried making the 12kg KBs feel heavier? Several ways: 1) Slow down. 6 seconds eccentric, pause at the bottom, then explosive concentric. 2) Full range of motion, using wedges to increase this. Also, for bulg split squats, your back leg needs to be high enough to prevent the knee from hitting the ground too early. 3) Alter the movement. E.g. try front foot elevated split squats. 4) Feel the muscle stretch and do some lengthened partials in the full stretch position. 5) Pre exhaust the muscle first.